Gym Brief for the Week
1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!
Win Win for all involved!
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2. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm
This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.
All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Push Press, work to a heavy set of 2, 10 minute time limit.
Compare to a heavy set of 2 completed on May 11th
B1. Banded Push-Downs or Tricep Push-Downs, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
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C. 4 Sets of the following @ High Effort:
60 Second AMRAP Jump Rope
75 Second AMRAP Cal Assault Bike/Airdyne
90 Second Sit-Up
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending+ Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Power Clean Cluster, 1.1.1 @ 65% of 1RM, rest 90 seconds between sets.
B1. Russian Heavy KBS, 21 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Sit-Ups, 21 reps x 3 sets, rest 45 seconds between sets.
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C. 4 Sets of the following:
60 Second AMRAP Row
75 Second AMRAP Hang Power Clean @ 115/75 lbs, 95/65 lbs
90 Second Assault/Airdyne Calories
Rest 90 seconds between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Bench Press: Work up to a heavy 3 (not max) then 3 attempts at a 1RM. Rest 2:00. If you have a recent 1RM. Use chains or bands and work up to a 1RM. Do not use chains for 3 rep heavy, for 1RM use chains or bands.
B. Hang Muscle Snatch: 4 x 6, adding weight each set. Rest 90s.
C1. DB Rows, 3 sets x 10/each arm, rest 30 seconds
C2. DB Tricep Extentions from the floor: 3 x 12-15, rest 30 seconds.
C3. Banded Push-Downs, 25 reps x 3 sets, rest 30 seconds
D. KB Windmills: 3 x 6 ea. Rest 30s.
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C. Gymnastics Fatigue Training:
5 Rounds of the following:
10/8 Unbroken Chest to Bar-Pull-Ups, complete as a timed workout and/or skill domain.
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D. Power Work
10-12 sets of the following on Assault Bike: Choose number of sets based on how much time you have to complete the following:
12/9 Cal Assault Bike, go hard on bike, rest 6-7 times greater than what it takes you to perform, so if takes you 20 seconds, then rest between 2-3 minutes between each set.
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